We have quite an interesting showdown today: a nut butter versus a nut-free spread!
On the one hand we have reduced-fat peanut butter, which is (just as the name implies) a version of peanut butter that has a lower fat content! This can be a great way for people to enjoy the deliciousness of peanut butter without sacrificing their macros, but it comes with a couple of caveats that we’ll talk about…
Then, on the other hand we have tahini, which is a nut-free spread that’s been making waves with its perfect texture for drizzling, along with its unique flavor that blends well with other ingredients!
But, which one of these is best?
Well, we’re going to take a close look at both of these right beside one another, pointing out their differences and similarities. Then, in the end, we’ll know exactly which one is better!
Let’s check them out!
Comparing reduced-fat peanut butter vs tahini
Reduced-fat peanut butter is made from peanuts, and often has soy in it. This gives it soy and peanuts as allergens, while tahini has sesame as an allergen. They both have a creaminess in their textures, and are also both great for vegan diets. Unlike reduced-fat peanut butter, tahini is also suitable for paleo and keto diets!
We don’t have a concrete number for the glycemic index of reduced-fat peanut butter, but it’s likely low or the same as regular peanut butter. Tahini’s glycemic index is in the low range as well, so both spreads can be used without spiking your blood sugar levels – talk to your physician if you have concerns!
| Reduced-fat peanut butter (Jif brand) | Tahini (sesame seed butter) | |
| Taste | Mild peanut flavor, slightly sweet | Mildly nutty, toasty, slightly bitter |
| Texture | Thick, smooth & creamy (or crunchy) | Thin, creamy |
| Allergens | Peanuts, soy | Sesame |
| Vegan? | Yes | Yes |
| Paleo? | No | Yes |
| Keto? | No | Yes |
| Glycemic index (GI) | Unknown; likely low like regular peanut butter (14) | 40 |
What is reduced-fat peanut butter?
Reduced-fat peanut butter is like regular peanut butter but with some of the natural oils taken out. These oils contain a lot of the fats, and so reduced-fat peanut butter has about 30% less fat than regular peanut butter.
Otherwise, it’s almost the same, being made by grinding roasted peanuts into a thick, smooth, and creamy spread – you can also get it in chunky textures. It boasts a mild peanut flavor that’s slightly sweet, and some brands add sugar to compensate for the flavor lost when taking away the natural oils.
You’ll also find pea protein and vegetable oils in a lot of reduced-fat peanut butter as a way to enhance the taste and texture further.
What is tahini?
Tahini is made by grinding down toasted sesame seeds into a thin, creamy, and smooth spread that has a mildly nutty, toasty, and slightly bitter flavor. It’s best known as an ingredient in hummus, and stems from the Middle East.
You can easily make tahini at home and enjoy the delicious spread in many ways (which we’ll explore shortly).
Differences between reduced-fat peanut butter and tahini
The biggest differences between reduced-fat peanut butter and tahini are the taste and texture.
Reduced-fat peanut butter has a mild peanut taste that’s slightly sweet, while tahini has a mildly nutty, toasty, and slightly bitter flavor to it.
Looking at their textures, reduced-fat peanut butter has a thick and creamy consistency that’s either smooth or crunchy based on your preferences. Tahini is thin and creamy, being the perfect texture for drizzling!
How to use reduced-fat peanut butter vs tahini
You can use either spread over your toast, waffles, pancakes, muffins, or anything you want! I recommend mixing them into your smoothies and oatmeal, as that adds some fun flavor twists! You can also mix them into your salads and sauces if you’re feeling creative, or even bake with them!
Reduced-fat peanut butter comes in smooth or crunchy textures, so combining their different textures with different dishes could create some awesome new things! Tahini, on the other hand, is great for drizzling over things, so try adding it over top of anything you want to add the mildly nutty flavor to!
Nutrition: Reduced-fat peanut butter vs tahini
Reduced-fat peanut butter has less fat than regular peanut butter, of course. It has 12 grams of the healthy unsaturated fats per serving, and 2.5 grams of saturated fats. You’ll find 13 grams of net carbs per serving, making it very high in carbs as it’s not balanced with a lot of fiber, containing only 2 grams per serving. It also has 7 grams of protein per serving, and often has a lot of added sugar, so check the label before buying!
Tahini has a lot of healthy fats, along with 5 grams of protein per serving. It has no sugar in it at all, and only 3 grams of net carbs per serving, which is great for keto recipes. You’ll also find 3 grams of fiber per serving!
| Serving size: 2 tbsp | Reduced-fat peanut butter (Jif brand) | Tahini (sesame seed butter) |
| Calories | 190 | 176 |
| Total fat (saturated) | 12 g (2.5 g) | 16 g (2 g) |
| Total carbs | 15 g | 6 g |
| Net carbs (fiber) | 13 g (2 g) | 3 g (3 g) |
| Total sugars (incl. added) | 4 g (3 g) | 0 g |
| Protein | 7 g | 5 g |
How to store reduced-fat peanut butter and tahini
Reduced-fat peanut butter should be stored in the fridge if it’s the natural type, as that’ll help lengthen its shelf-life and help prevent oil separation!
Most reduced-fat peanut butters are shelf-stable/no-stir kinds like Jif, which you can store at room temperature in your pantry as they have preservatives and additives in them, which also help with oil separation.
You can store tahini in any cool and dry place that’s out of direct sunlight, but the fridge is probably the best option. You’ll also find that the fridge thickens it up, making it easier to handle!
Check the label for both of these for best-before dates and any specific storage instructions!
Reduced-fat peanut butter vs tahini: Which is better?
So, which spread should you choose?
Reduced-fat peanut butter is a wonderful option if you want peanut butter with less fat. You can also choose from different textures based on your preferences!
Tahini is a great nut-free option that has a unique flavor and texture, adding some special new dimensions to your dishes.
Now, reduced-fat peanut butter is closer to regular peanut butter, if that’s what you want, but tahini wins otherwise for its better nutritional profile, awesome dietary versatility, and unique texture!
FAQs
Reduced-fat peanut butter has about 30% less fat than regular peanut butter!
The healthiest peanut butters are the natural ones without added oils, preservatives and sugar. Reduced-fat peanut butter usually has these, so it’s not the healthiest choice.
Tahini has a much lower carb content than reduced-fat peanut butter, making it the only option for keto diets here.
Tahini is made from sesame seeds that are ground up, making it a nut-free spread!
Reduced-fat peanut butter is essentially peanut butter with some of the natural oils removed, which contain a lot of the fat content.
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